We preach the merits of High Intensity Interval Training (HIIT) on a nonstop basis. Our WOTMs and workout gauntlets have HIIT-based principles baked into their DNA, featuring everything from supersetted and supercircuited resistance training to incendiary cardio sessions. Hell, February’s brand new WOTM took it up 13 levels into the world of uber-HIIT (UHIIT).

2014 was, and 2015 is going to be, all about pushing limits, slashing rest periods, and condensing MORE volume into a shorter time window.

Compared to mind-numbing steady state cardio, there’s no contest — studies show that HIIT cardio pumps out TWICE the body fat loss in half the time, with minimal muscle loss to accompany it.1

“Studies show that HIIT cardio pumps out TWICE the body fat loss in half the time.”

And fitness classes are finally picking up on the high-octane power of the HIIT trend — just look at the studios driving ClassPass. Boutique shops are transforming into workout juggernauts—especially in places like New York and LA—with the likes of Crossfit, Flywheel, Tone House, Row House, Barry’s Bootcamp and other hellacious classes becoming trendy hot spots.

But as miraculous and transformative as HIIT-styled workouts can be, they’re a stark and shocking change for the uninitiated. If you’re just jumping in aimlessly for the first time, it’s highly likely that you’ll feel run down and deflated after a session or two. You might not even be able to finish the workout you’re doing, and if you do, your muscles will be excruciatingly sore.

HIIT workouts are, well, intense by design, and they’re EXTREMELY hard on the body. Respect that, otherwise it’ll wreck you. To compensate and keep up—because after all, the goal is to excel at a high level—it’s critical to recalibrate your diet and nutrition, up your supplementation game, and implement effective recovery tactics, especially if you’re gunning to indulge on the regular.

We’re all-in on HIIT. Make it your go-to workout. But use our 6-pack of HIIT tactics to keep your body fresh and performance at peak levels.

1. EAT MORE.

This one is obvious, yet most people don’t actually do it. It’s like playing craps with house money and leaving your chips on the table — don’t waste the opportunity.

Depending on the format, intensity, and methods used, HIIT-based workouts can burn anywhere from 700-1250 calories per hour. And that’s JUST during the workout itself — it doesn’t account for the “afterburn” effect that lasts for 1-2 days afterwards. That afterburn is known as EPOC—excess post-exercise oxygen consumption—which sparks a prolonged metabolism boost as the body attempts to return to its relaxed, resting state.

Translated: you need to EAT more. Like, a lot more to compensate for the heightened calorie burn. Those additional calories spark recovery, help regenerate muscle tissue, and refill the fuel stores in your muscles. They also directly power your future workouts and ensure that strength and performance are at elite levels.

2. Eat More of the RIGHT Foods.

Jacking up your caloric intake is step #1, but those calories still need to be clean and rationed out in a calculated manner. It’s not an excuse to mindlessly scarf down McDonald’s and Taco Bell.

HIIT has 3 major implications on energy use and nutritional strategy. Both of these are mandatory for thriving before, during, and after the onslaught, and ultimately constructing an elite physique out of your hard work (and not one that looks tired and anemic).

(1) Up your carbs. HIIT and intense weight-lifting are predominantly anaerobic activities, which means they function without oxygen. Because of that, they primarily churn through stored carbs (aka glycogen) and glucose as the major fuel source. Read the graph above. As aerobic power—aka training intensity—increases, your body progressively relies more and more on carbs for fuel (not fat).

Your diet needs to reflect that — elevated carb intake is mandatory if you hope to survive AND perform at a high level.

(2) Up your protein. Shocker, but vigorous lifting is a stellar way to build new muscle mass, especially when you’re using heavy weights. It also mutilates muscle fibers in the process. Protein intake needs to shoot up to help repair, rebuild, and contruct new muscle tissue.

Aim for at least 1G/protein/LB bodyweight, per day. We recommend chugging a protein shake post-workout as an easy way to compensate.

(3) Over hydrate. If your sweat waterfalls are any indication, water loss is at a premium during any intense HIIT session. Restoring that, by hyper-hydrating beyond your normal H2O consumption, is extremely important. Additionally, stored carbs in your muscles (glycogen) carry water along with it. As you increase carb intake to support your workouts, make sure to over hydrate along with it.